‘If you have high blood pressure, you are well aware of the types of foods you shouldn’t be eating. Your doctor has probably shoved a lengthy list of don’ts down your throat: Don’t eat red meat; steer clear of too much salt. At a certain point, you’ve probably asked yourself, “What can I eat?” Th e good news is, there’s still plenty you can enjoy. For folks with high blood pressure, it’s important to be cognizant of how diet will ultimately lower, or contribute, to their high blood pressure. Th e American Heart Association (AHA) says, “Eating a heart-healthy diet is important for managing your blood pressure and reducing your risk of heart attack, stroke, and other health threats.
” We’ve done some digging, and have found 10 foods that will help keep those BP numbers where they need to be. Check it out.
1. Bananas You can’t go wrong with fruits and vegetables, no matter how healthy you are. But you may not know the reasons why these foods are key for a hearthealthy diet. As it turns out, foods high in potassium help manage high blood pressure because it can minimize the impact sodium has. When you consume lots of potassium, found in many fruits and veggies, your body is able to get rid of more sodium through your urine.
Bananas are one of your best options. Th e AHA says one medium specimen has about 420 milligrams of potassium, which is a signifi cant amount for a relatively small amount of food. Th e daily recommended potassium intake for adults is 4,700 milligrams, so just one fruit will have you well on your way.
2. Whole grains By now, most people know they shouldn’t be eating white bread and that whole-wheat or whole-grain options are better. Registered dietitian Keri Gans says going for whole grains ensures you get all the good stuff — bran, germ, and endosperm.
Refi ned grains, on the other hand, have been stripped of the bran and germ. Luckily, there’s a long list of whole grains to choose from, including quinoa, barley, and brown rice. 3. Low-fat yogurt Unless you also happen to be lactose intolerant, you’re good to go when it comes to dairy products. Some evidence indicates dairy is benefi cial for lowering blood pressure, but you want to make sure you’re choosing the lowfat variety, as we know people with high blood pressure should avoid trans and saturated fats.
Th e Dietary Approaches to Stop Hypertension (DASH) Diet, which has been praised for lowering blood pressure, encourages people to incorporate low-fat dairy products into their diets. Th is includes low-fat yogurt and fat-free milk. 4. Fish Everyone needs their protein, but red meat defi nitely isn’t the way to go if you’re trying to control high blood pressure. Because fi sh contains less saturated fat, it’s a good option. Plus, according to the AHA, the omega-3 fatty acids found in fi sh may reduce the risk of cardiovascular disease. Th e best options for a heart-healthy diet include halibut, tuna, and salmon. Banana 5. Nuts Nuts contain heart-healthy omega-3 fats, so there’s little argument about their importance in a diet focused on lowering high blood pressure.
Additionally, SFGate says certain nuts could lower cholesterol, which is often a huge off ender among those with high blood pressure. So, whether you prefer pistachios to walnuts, snacking on these staples will help keep your heart healthy. 6. Legumes Legumes aren’t half bad, either. One study examined the role these fi ber-rich foods play in controlling blood pressure among patients with diabetes. In a press release, lead study author Dr. David Jenkins said legumes have a “blood pressure-lowering eff ect in diabetic patients.”
Not to mention, legumes are a great source of protein.
7. Olive oil In addition to being good for those with arthritis, due to its antiinfl ammatory properties, olive oil is loaded with heart-healthy fats. According to Mayo Clinic, the healthy fats found in olive oil are monounsaturated fatty acids. Th ese healthy fats can help lower total cholesterol, along wit
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